9 Ways to Strengthen Your Mindset Muscle (Part 2)
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We all face mental hurdles on our fitness journeys, and sometimes it's our mindset that holds us back more than physical limitations.
Welcome back to the second part of the two-part series of the Embrace Your Real podcast, 9 Ways to Strengthen Your Mindset Muscle. In this episode, I promise to equip you with actionable strategies that will empower you mentally and help you break through those barriers that have been holding you back. You'll be equipped with valuable strategies to overcome mental obstacles and unlock your full potential.
What I discuss:
6. Set clear goals.
7. Visualize.
8. Be who you want to be in your mind.
9. Develop resilience.
If you loved this episode, make sure to check these out:
Episode 378: 9 Ways to Strengthen Your Mindset Muscle (Part 1)
Episode 86: 7 Steps to Setting (And Actually Reaching) Your Goals
If you want more from me, be sure to check out...
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Transcript:
[00:00:00] Hey. Hey, beautiful human. Can I steal 5 minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace Your Real with Me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real. Let's get it. Let's go. [00:00:22][22.7]
[00:00:29] Hello and welcome back to another bonus episode on the Embrace Your Real podcast. Today we're diving into the final nine ways to strengthen your mindset muscle on your journey towards building the body that you want. In this two part series, this is part two, so be sure to go back to part one after this episode to hear all nine tips. But your mindset muscle is something that needs to be strengthened just like any other muscle in your body. You can't just show up and expect your mental muscle to be strong. You need to be working consistently and working hard to strengthen it. Just how you can't do five pull ups in a row or five pushups in a row unless you're working hard to get there, right? [00:01:06][37.0]
[00:01:07] Sometimes it's not our physical strength that's actually holding us back, but our mental strength. And once we really master the mental side of the game, that's when we become unstoppable. So let me recap the five ways to strengthen your muscle mindset. This is what we chatted about in part one, Number one, except that not everything goes as planned. Number two, get outside your comfort zone. Number three, learn from failure. Number four, seek inspiration. And number five, cultivate a growth mindset. Again, I will link that in the show notes below that episode so that you can go tune in to that. [00:01:38][31.8]
[00:01:39] So I really dive into those topics a lot deeper in that episode after this one. But before we dive in, I want to share this review. It comes from Marina, underscored Teacher. She gave a five star review and said New favorite podcast. I listen to Julie every day now and it has changed my mind and my life. It is a must. [00:01:56][17.3]
[00:01:57] I love that so much. Thank you so much, Marina, also, I'm assuming you're a teacher. If so, you are amazing. I shout out to all my teachers out there. You guys are incredible. The job that you do holds so much value. I never want you guys to take that for granted. I mean, still to this day, I credit a handful of teachers in my journey and they will forever be in my mind and in my heart and just I will lift them up with so much gratitude simply because I know the sacrifices that they took and just their heart in teaching us and believing in us. And man, we, as you know, kids in elementary school, middle school, high school, even college, we are in such a vulnerable time. And the teachers, you guys just play such a huge role in that. So thank you again, Marina. [00:02:43][46.2]
[00:02:44] If you guys could switch over to Apple Podcasts and maybe reading Interview, that would mean the absolute world to me. I appreciate every single one of you guys. It does not only help us out, know kind of how these podcast episodes in particular or just in general, this podcast is helping you, but it also helps other people who stumble upon the podcast. They typically tend to check out their reviews first before deciding to tune in. Okay, so let's dive into part two, the nine ways to strengthen Your mindset. [00:03:08][24.8]
[00:03:09] Number six, you got to set clear goals. So without a clear goal, just trying to get yourself to show up is going to be so difficult. Goals gave your fitness, journey, direction and purpose, and when you have that direction, that purpose, you naturally develop a stronger mindset and muscle. You naturally become more motivated, more resilient and more determined. But most people don't set goals correctly. Therefore they struggle to reach their goals. So if you don't want to let poor goal setting get in the way of your success, I do have an episode on this. It's kind of an O.G. episode Episode 86 seven Steps to setting and actually Reaching your goals. I will link that in the show notes that you can easily go tune into that, but I really go deep into the goal setting method and I think that that will be super beneficial for you. [00:03:51][42.6]
[00:03:52] Number seven, visualize. So if you've been listening to this podcast, you know, I'm a huge believer in the power of visualization. I think it is one of the best tools that we have available to us for really becoming who we want to become. And I believe that God designed us this way. I believe that it also corresponds with just having desire in our heart and like our God is a creative God and he desires us to visualize these things. And I believe that it is different from manifestation. I believe that when we visualize, you know, we have these desires in our mind and we can we can start to set our mind on what it is that we desire and start to clearly think about it. But oftentimes some things will happen. You know, some things will happen the exact way that we visualize it. [00:04:36][44.1]
[00:04:36] Other times things will happen in a totally different way, but we still have that desire in our heart. And if you want to strengthen your mindset muscle, I genuinely believe that visualization and visualizing the person that you want to become this strong, confident version of yourself will do you nothing but good. [00:04:55][19.0]
[00:04:56] Like imagine yourself achieving these fitness goals. Imagine yourself feeling incredible in your body, radiating confidence. And just oftentimes, even for me, like if I'm struggling in the morning. So we started this falling into better habits and it's not really a challenge. It's more so I just put forth a few encouragement, you know, a few tangible, practical things that you could do in the month of October to help you fall into better habits. And one of them was to go to bed earlier, or at least prioritize 7 to 9 hours of sleep, prioritize 100 ounces of water, prioritize your protein, and also that 30 minutes of movement every day. [00:05:34][38.4]
[00:05:34] So for me, I found myself struggling with my sleep. And part of that was because I was just on my phone and it made right before I went to bed, I was on my phone, I was answering DM's. I wasn't responding to emails like it just kind of got a little bit unhealthy, to be honest. And so I pulled back on that and what I found was that was actually rolling into my mornings to say I would be going to bed late. And, you know, I know that putting your phone away a good 30 minutes to an hour and a half before you go to bed is so good for not only your mental, but also just physically in your body. It will help you get deeper sleep, more efficient sleep. [00:06:13][38.3]
[00:06:13] But then I also found myself, like I said in the morning, reaching for my phone first thing. And I have always been a morning person in terms of getting up, journaling, reading my Bible before I do anything. And I had just let these old habits like creep in of just, you know, Oh, it's okay. I'll just respond to a few things before I start my quiet time. And I had to get back to visualization and I had to visualize myself like, okay, when I wake up, I'm going to go downstairs. I'm going to do, you know what I normally do in the morning without my phone? I don't need to have my phone. There's no reason for me to have my phone first thing in the morning because I know the moment I touch my phone, that's when the temptation happens. And so I've always been a believer in sleeping in a room without my phone, and I was still doing that. [00:06:58][44.8]
[00:06:58] It was just I was walking straight to my bathroom to pick up my phone. And so a few weeks ago I was like, you know, I got to visualize myself just waking up and being more energized and having a clear mind and heart so that when I open my journal and I'm journaling and I'm praying and I'm reading the Bible like I am, clearly that that is my focus. That is what I'm doing. And it totally corresponded with me not feeling like I was hearing from God, like I was like, Man, I just feel so far from him. I feel like when I'm opening my Bible every day is is going in emotions. And then it, you know, obviously corresponded with some bad habits that I had picked up over the last few months, just me picking up my phone and being distracted. [00:07:38][40.3]
[00:07:39] And so all that to say visualization is a huge thing. And I will say that when I visualized it, it actually became more tangible to me and it became more realistic so that when I actually went to go do what I was visualizing the night before, I'm like, I'm going to wake up. I'm going to say hello, lot of the dogs, and say hi to Josh because he always wakes up like 3 hours before me and I'm going to go downstairs, I'm going to get my my breakfast going, and then I'm going to walk upstairs and go and, you know, close the door, all distractions aside and just have some sweet, sweet time with the Lord and just journaling. And that's what I've been doing the last few weeks. And it has been so good. And it all started with visualization and just having that desire. So all of that to say, I am a firm believer in visualization. I think that it is so beneficial. [00:08:28][48.8]
[00:08:29] Number eight, be who you want to be in your mind. So again, kind of piggybacking off that visualization, like acting in your mind that you've already achieved your goal, you've already became that person that you want to become. This is an extremely powerful tool for strengthening your muscle mindset, and I am a firm believer that your thoughts and beliefs, that's what shapes your reality and who we think plays a huge role in the decisions that we make daily, right? Like if we believe that we are strong, we are confident, we're able to make decisions that align with ultimately what our goals are, we'll actually follow through with that and what it is that you actually continuously tell yourself. That's ultimately what you're going to set your mind and your heart on. [00:09:09][40.2]
[00:09:10] And so I think that it's really important that you continue to tell yourself that you are someone who is strong, you are someone who is confident, you are someone who achieves your goals. And then when you go to make a decision to skip your workout, you actually can say to yourself, Now, I am a strong woman who has clear goals and I don't get to achieve my goals by skipping my workouts constantly. And you kind of just in and of itself has some self accountability there. And I always talk about this, but I think we oftentimes, you know, we respect all these other people in our life, rightly so. You know, we respect our parents, we respect our spouse or we respect our siblings or we respect elders in our life or people who, you know, have taken us under our wing or you respect their fellow parents or whoever it is in your life. We offer so much respect to these people and we oftentimes don't realize that we actually have to offer that same respect to ourselves. [00:10:04][54.7]
[00:10:05] We have to respect ourselves so much to say, no, I am holding myself to a higher standard because I respect I respect myself because I love myself. And we're going to follow through on what we committed to and telling yourself who you are and taking on the traits of what that person does, regardless of if it's. Surely they're in the moment or not. That's what's going to allow you to do it moving forward. It's just having that level of self-respect and also visualizing it and setting your mind and your heart on these beliefs because that is really, truly what ultimately shapes your reality. [00:10:40][35.3]
[00:10:41] Number nine Develop resilience. So in a perfect world, we're never going to have current curveballs, but that's just not life. Life will throw you curveballs, but your ability to bounce back is what really sets you apart. Like, it doesn't matter if it's hard, you show up anyways. Because here's the thing. It's not about being easy. It's not about being hard. It's about moving forward not just once, but over and over and over again as resilient people. That's what we do. [00:11:07][26.1]
[00:11:08] It's not always going to be perfect, but it's going to be consistent. Like you're going to keep pushing forward. Even when it gets tough. You're going to keep pushing forward even when it's hard and it's sucky and don't want to do it. Honestly, the last thing that you want to do, it's those who endure and persevere. That's who ultimately reaches their goals. And those are the people that get to new heights. Those are the people that you look to. And you're like, How the heck did they get there? And oftentimes, you know, again, we see this highlight reel. We see there, chapter 15. We don't see the 14 other chapters leading up to that. We don't even see what the beginning of Chapter 15 look like that day behind the screen, Like you don't know those things. And so that's where resilience comes into play. And I'll tell you, like when you develop that resilience in your goal setting and when you follow through on your goals in your health and fitness and just the goals that you have set, it's going to be a ripple effect in your life. And again, it goes back to that self respect. It goes back to, you know, I love myself so much that I'm going to choose to prioritize myself. Why? Because when I prioritize myself, I become the best version of myself to serve those who I love in my best capacity. [00:12:23][75.4]
[00:12:24] I say it all the time, but I think that us, especially as women, as friends, as moms, as sisters, as daughters, as all the various roles that we play, we have to remember that. We have to remember that it is not selfish to prioritize ourselves so that so that we can become the best version to serve others in our best capacity. [00:12:43][19.8]
[00:12:44] All right. There you have it. The nine powerful strategies to help you strengthen your mindset muscle on your journey towards building the body that you want. Remember, it is not just about physical strength, but mental strength as well. Sometimes it's not our physical strength that holds us back. It's our mental strength. And once we can master that mental side of the game, that's when we become unstoppable. [00:13:04][19.8]
[00:13:05] Let me quickly recap the last four of nine ways to strengthen your mindset muscle. Number six, Set clear goals. Number seven, Visualize. Number eight, be who you want to be in your mind. And number nine, develop resilience. If you need help setting goals again, I do have an episode that really goes deep into this topic. It's episode 86 - Seven Steps to setting and actually achieving Your Goals. I will link that in the show notes so that you can easily go tune in to that after this. If you have a friend or a coworker or someone in your life that you feel like would really benefit from this episode, you can always screenshot this. You can post it up on your Instagram story, you can also copy link and send it to them in a text message. I love when I hear, Hey, I started listening to this because my sister told me about it or my coworker told me about it. [00:13:57][51.9]
[00:13:57] Those are such sweet stories to hear. So thank you guys so much for sharing this podcast with your friends, sharing this podcast with your community. It genuinely means the world, but that's all that I have for today's episode. I love you so much. I mean it as and I'll talk to you on the next one. [00:14:11][13.5]
[00:14:18] All right, sister, that's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie A Ledbetter. Yes, it's within an A the middle for that daily post workout real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace real because you're worth it. [00:14:18][0.0]